How to Cook Jasmine Brown Rice for Maximum Nutrition

Kasma Loha-unchit, November 25th, 2010

Brown rice can be easy to cook and very nutritious. Today a growing number of people concerned about healthful eating are turning from consuming white rice to whole-grain brown rice, even in Thailand. But many of them complain that it takes a lot more time and water to cook brown rice and sometimes the result can be a little mushy. More worrisome is the fact that few of them are aware that when they cook brown rice without proper treatment ahead of time, they may end up getting only a small fraction of the nutrition stored in the grain, There also are a number of anti-nutrients contained in whole grains that can potentially cause harm if not neutralized.

Rice at Aw Taw Kaw Market

(Click images to see larger version.)

Whole-grain brown rice is a seed and like most seeds, it contains phytates– nature’s own preservative and insecticide which lock in nutrients to keep the seed viable until conditions are ideal for it to sprout. When the grain is still new (less than a year after harvest), the phytates (and other anti-nutrients) in the bran are especially intact, keeping the grain bug-free as insects know not to eat it at this stage since they can be harmed by doing so. (In humans, the phytic acid contained in these compounds binds with key minerals , especially calcium, magnesium, iron, copper and zinc and can inhibit their absorption in the intestinal tract, leading to mineral deficiencies.) Over time, if the conditions for storage are less than ideal, the phytates eventually break down and the fragile rice bran oil turn rancid, and when they do, bugs begin to infiltrate and feast on the grain that has lost nature’s protection.

Whole grain rices

For those of us who are gardeners, we know that hard-to-sprout seeds benefit from soaking in warm water overnight. The moisture and warmth send a signal to the germ of the seed that life-supporting conditions are now present. The seed unlocks its nutrients by breaking down the phytates that until then protected the seed from spoiling, and begins to germinate or sprout.

The same is true of whole-grain rice (as well as wheat and other whole-grain cereals, nuts and dry legumes). When we soak it overnight, or for several hours, especially in warm water since it is the seed of a tropical grass, the potentially harmful phytates break down, making the full range of nutrients available to the rice germ to push forth new life. At this stage, the unlocked nutrients also become available to us when we consume the rice.

Soaking brown rice

I’ve always soaked whole-grain rice before cooking, mainly because this treatment makes the rice not only easier to cook, but taste a whole lot better. Several years ago I came across an article in a health and nutrition journal that gave me another reason to tell my cooking students why they should soak their brown rice before cooking. Notably, intensive rice research conducted in Japan over the past two decades revealed how the nature of the nutrients in whole-grain rice changed when given a water bath to awaken the grain. Curious scientists were eager to discover how long the grain needed to be soaked for the the full range of nutrients locked inside of it to be fully released. If I recall correctly, the research found that the ideal number of hours is twenty-two (22).

This interesting piece of information got me soaking my brown rice one evening to be cooked the following evening, or close to the recommended twenty-two hours. In the past, I’ve soaked whole-grain rice only about three to four hours, or overnight, before cooking – particularly black sticky rice which swells when soaked, requiring little water and time to cook. I experimented with soaking for a full day brown jasmine rice mixed with a small amount of a red rice called “kao man bpoo” (literally “crab fat rice” but unfortunately sold in the USA by a less than appealing name of “red cargo rice”). This red rice was one of the first whole-grain rice to be embraced by the health food movement in Thailand as especially nourishing. I used warm tap water to start but didn’t bother with maintaining the warmth for the entire time of soaking. The result was indeed amazing!

The steamed soaked rice.

The grains absorbed a lot of water and grew fat, with the germ – or the “nose” of the rice as Thais call it – enlarged as if they were getting ready to sprout. Being an avid gardener, that was quite exciting to see. The soaked grains exuded a sweet fresh aroma as if they had come to life – as if they had just been harvested from the rice paddy! The grains took a little less water to cook than white rice (if you like your rice al dente) and about the same length of time as white rice using my usual method of steaming rice taught to my cooking students (read on). The cooked grains stayed whole, looked beautiful and, best of all, tasted wonderful – with a delicious nuttiness and invitingly fresh fragrance – much more so than when soaked for the three to four hours I used to do in the past. I am now convinced that the fully released nutrients are what add to the tastiness of the rice.

So, next time you cook brown rice, soak it this evening to cook tomorrow evening. I usually rinse the rice a couple of times, then cover with plenty of water as much of it will be absorbed by the grains. If it’s too much trouble to maintain warmth for the duration of the soaking time, room temperature works just fine. In fact, if you soak the rice in warm water for that long, fermentation can take place and produce a slightly off smell. It is, therefore, recommended that you change the water a few times during those 22 hours if warmth is maintained the whole time. For me, in my northern California kitchen, I find soaking the rice at room temperature for all those hours woks well enough in awakening the grain.

Steamed rice close-up

I like to steam the rice using the same method I use to cook white jasmine rice as described on my website. (See Steamed Jasmine Rice Recipe.) This technique is a true steam method unlike one-compartment electric rice cookers which actually boil rather than steam the rice and, therefore, produce a less tasty result. All you need is a deep heat-proof bowl and a pot large enough to accommodate it. Place a trivet of some kind in the pot on which the bowl containing the rice can rest. Look in the cookware section of large Asian supermarkets for such a utensil, or you can improvise by using a small overturned dish, such as a ramekin, or even an empty tin can cut away on both ends, Fill the pot with a couple of inches of water and bring to a boil. In a separate kettle, boil some water.

Golden Phoenix brown rice

Drain the soaked rice, lightly rinse once and drain again. Place in the heatproof bowl and level out the rice. The bowl should be about half full with rice. Place the bowl on the stand in the pot and add hot boiling water to the rice – to about half an inch above the grains (for al dente) to three-quarters of an inch (for softer rice). When the water in the pot below the lifted bowl comes to a rolling boil, cover the pot and turn the heat down to medium, or to a level where you can still hear water boiling in the pot and see steam escaping from the edge of the lid. Let steam for about 25 to 30 minutes. After the rice is cooked, you can keep it warm for a long time by simply turning down the heat to the lowest setting. With this method of steaming, you need not worry about burning your rice and the bowl is very easy to clean once you’ve dished out the cooked rice.

For a delicious brown rice meal, try the Golden Phoenix label’s blend of jasmine brown rice which contains a small amount of red cargo rice for added color, flavor and nutrition. Buy a bag that shows a date of harvest or shipment of less than one year. It’s available in five- and ten-pound bags in many large Asian markets. The bulk of Golden Phoenix’s rice come from Northeastern Thailand where among the most fragrant jasmine rices are grown.

9 Responses to “How to Cook Jasmine Brown Rice for Maximum Nutrition”

Good article, however, I don’t understand why you would eat tropical rice in North America…The best for your body is always what grows in your region. It’s also most ecological + economical, not having to transport large quantities of basic foods around the whole planet…When I live in Europe I eat whole grain bread (from local wheat), when I live in tropical Asia I eat rice but no bread, because wheat does not grow there.

I eat whole grain tropical rice in North America because my body really likes it. It’s a healthy, wonderful food and some of the varieties we bring back are better than anything I’ve found grown in North America. I can’t eat local wheat and prefer to eat delicious, nutritious rice that tastes good.

I tried steaming basmati rice in the method you suggested for steaming jasmine rice. But the hot water got completely absorbed within 5 minutes. Every 5 minutes I had to keep pouring water back in. I would lift the lid to see if the water was all gone. Taste, it would taste hard, put more water in etc. Should I leave it alone even though all the water got absorbed within 5 minutes or make sure there is hot water still there and so keep pouring it back in?

Also, at that website, she also says to always soak grains with a small amount of acidic medium, such as lemon juice, cider vinegar, whey, etc. This is suppose to neutralize the phytic acid. I’d be curious to hear your take on this.

Our understanding is that soaking the rice beforehand takes care of all of the problems this article mentions: basically, it reduces the phytates so that the nutrients become available. I know that Sally Fallon of the Weston A. Price Foundation has a brown rice recipe in “Nourishing Traditions” where she soaks the rice with whey, yoghurt, kefir or buttermilk (rather than vinegar) to help break down the phytates; she does this in her oatmeal recipe as well.